Full-Body Peak

Hey, it's Andrea. In today's workout, we're targeting the entire body, and we're playing with a couple different props to add resistance and challenge. The props I'm using today are a set of dumbbells, You could work anywhere from the world of one pounds to probably about five. This will be for endurance, so choose accordingly. The other thing that's optional that you could grab is a set of ankle weights. One pounds, two pounds, three pounds, Those are just to add a little extra heat to the lower body section, and maybe upper body if you wanna stack those props.

So that's it. Let's dive right in. Make sure you've got a sitting box for this workout. Headdress starts all the way up. I'm working with my long loops attached. Starting with footwork.

So all of those springs on is what I like, but if you want to go a little bit lighter, take off your yellow spring or your lightest. Foot bar in the middle upright position, and that's it. Let's dive right in. Grab your dumbbells, come all the way down onto your back and settle in. Once you're down there, set yourself up on your toes, heels together toes apart. Bend your elbows wide.

Give me goal post arms here. Extend your legs, extend your arms, everything reaches away, and bend your elbows draw everything back in. Start to flow, reach, and everything bends in. As you start to flow here, find your own pace, and think about your shoulders drawing back and together. So we set that good form, set that intention as we start to move together here.

As you reach up dumbbells come together, as you bend in wide, they pull apart. And it's just a nice steady pace here. Let's do 10. Everything out, end in five seconds. On your next one, everything goes out, bend your arms and legs halfway in, and just your legs pulls up and down, up and down.

So almost all the way out, almost all the way in. You could stick with this or as you push up, add a little pulse up of the arms. Press up, pull it in. Push pull. Okay. We've got fifteen seconds.

I love adding the dumbbells to get that work down into the shoulders. Right from the start, so we connect everything in, warming up upper body and lower body, five seconds. After your next one, everything goes out, everything comes back in. Arms come down to your sides, walk up to your arches, hip distance, and parallel. Palms facing in, extend out as you reach your straight arms up, bend your knees, everything comes down. Reach everything out and everything back in.

Start to flow here, out, and in. So palms you're facing in so you can really rotate back into the shoulder. And work at your own pace that does not have to match my pace here. Whatever you're doing, just keep it consistent for your own body here. Give me five more seconds like this.

On that next one, go all the way out, hold it there, bring the dumbbells together, bend your elbows, bring those dumbbells by your forehead, bend your knees in and little pulse of the arms and legs pressing up and up and just holding on tightly to those dumbbells so you don't drop them towards you. Ten seconds of this. Five more seconds. Go all the way out straight and bring everything back in. Walk up to your heels. Heels come turned out in the corners arms open to the sides. Press out, hug a tree in front of you.

Bend your knees open your arms wide. Start to flow. Reach and wide. So, you get that good opening. You might even feel a nerve stretch in the top of your shoulder. And that's a good thing here.

Getting it all ready to work. As you kick out, think about doing a sumo squat. So you drive out from the heels and deepen into the core ten seconds. Five more seconds. The heavier you go with your dumbbells for this, the more you cut into the abs.

Send everything out. Hold your arms in front of you. Bend your knees in halfway. Little pulses of the lower body up and down. Up and down. So think about your arms almost like ballet arms here, making that round shape like you're hugging a beach ball.

Holding that still the endurance so that hold is working. Lower body we know is working. Ten seconds. Five seconds. Now let's go all the way out straight and all the way back in. Arms come down to your sides, walk your toes down and together.

So heels together toes are about two inches apart, push out to straight legs and slowly lower your heels and slowly lift them up. So we go for this tendon stretch down and back up. Same pace down. Same pace up. And building that strength in the calves, the ankles, the feet. Feels really good and it's so functional.

Give me ten more seconds. Grow tall as you lower, taller as you lift five more seconds. On your next one, lift your heels all the way up, separate your heels, lower your heels, hug them together, lift them back up. So you open lower, hug, lift, open down, hug, and lift keep it going. If you want to start to make this a little bit more fluid, do it, feeling those calves really heat up building that strength. The next time your heels are up and together, reverse, go down, open lift hug.

Down, open lift hug, ten seconds. Breathe into it. Five more seconds. Building that strength, around your ankles, keeping them stable, heels together, separate your heels, lower one heel, lift the other. Oh, got in there.

Tim and switch, drop the other heel, lift the opposite heel, hold it there. Lift both heels up, bend your knees come all the way in. Take your dumbbells in one hand and carefully rock and roll your body all the way up. Come seated. Let's switch it up for a bridge. So I like two red springs for extra stability. On this, lower your head rest all the way flat.

Dumbbells come with you, lie down on your back. Once you're down there, let's go on the arches, hip distance, and parallel. Dumbbells go on to your hip bones, tuck your tailbone under and lift your hips up into a high bridge. Hold it there. Think about your upper ribs pulling down. Tail bone tucking under.

Just holding this is the work in the beginning here. Drive your glutes up into those dumbbells. Now keep that shape and start to lower it down and lift back up and down. Lift up and down. I want you to try to keep the carriage into the stopper while you do this. And these dumbbells are doing a couple things here.

They're giving your glutes extra weight that they have to drive up against. It's also giving you that tactile connection here to keep your tailbone tucked under. You've got 10. Shoulders back in together. Five more seconds.

Keep everything up on the next one. Push out almost all the way and draw back in. Flow at your own pace. And again, I like to say almost all the way just so you don't go into a locked or hyper extended knee. Couple more times shaking out your neck, your jaw.

The next time you're in, Keep it in. No push out an inch little pulses in. And in, this is tiny and controlled. Do a neck check. Give it another shake for me, lift your hips up higher.

Five more seconds. Hold everything in. And roll down through your spine, reset for a moment. Now, lift your hips back up, tailbone under, arms to the ceiling, shift your weight to one leg and bring the opposite knee in extend it up. Your arms go back.

Your leg goes down. They reach away and they pass each other in and they reach away. Pass each other in and away ten seconds. Working so much endurance for that stable side, hips say squared and even. Last time, they both reach up to the ceiling, meet me there, little pulses of the hips, going up and down, up and down, match my pace for endurance here, lift up, and up, let's go for eight, up seven, up six, five, four, three, two, and one, foot down, stay there.

Take a break if you need it. Otherwise, the opposite leg comes in, it extends up. Your leg lowers, your arms go back and they pass each other in and away. Pass and reach. Ten seconds. Every now and then you're gonna hear me take that deep breath. I want you to try to take it with me.

Take it after me. It helps you relax your jaw. Get into your core. The next time both arms and leg reach up. Little pulses up, down, up, down. Remember, match my pace. Let's stick together here.

Give me eight, up seven, up six, five, four, three, two, hold it up on one, foot down, roll down through your spine. Give it a little rock side to side. Set one dumbbell down and lift your head rest back up. Okay. Slide your body just a little bit forward. We're almost done on our backs and then we get up.

Take the dumbbell and put it between your feet. Make sure you can really hold on there. Give me a diamond shaped tabletop, so feet together knees apart. Head and chest up. Hands stack behind your head and neck.

To begin here, curl up, find that good flexion. Now your toes dip down over the foot bar, scooping from the core legs come back. Starting to float your own pace. It's like we're dipping our toes in the ocean here straight down, and it's too cold. They come right back up.

Ten more seconds like this. The range on this doesn't matter. What matters is that connection scooping in. If you feel like you're arching or losing it, too big for your body today. Keep it smaller.

The next time your legs come up meet me there. Everything up, little crunches up and down, up and down. So adding the dumbbell in here, extra weight your core has to hold on to such a great way to progress this connected core movement. Five more seconds. Hold it up high. Now let's combine those.

Your legs lower. Your chest lowers. Start small and then do a little crunch up and reach everything away. Little crunch up. Reach everything away.

If that feels connected, maybe start to go bigger. Scooping into lower and deepening to lift. Five more seconds. The next time you're out there, stay there. Leggs up toward the ceiling still turned out. Rotate your body to one side. Your legs lower through center, and they lift it right back up.

So it's a twisted lower lift. Your hips are squared off and even. Upper body is ringing out like a towel. Ten seconds. Five more seconds.

Hold it up there. Twist to the other side. And here we go, legs go down and right back up. Elbows are wide. Five more seconds.

The next time your legs are up there, hold. Untwist, bend and carefully catch the dumbbell. Slide yourself another inch out of the shoulder blocks. Table top your legs. Curl your chest up with the dumbbell, bring your hands behind your head elbows wide. Send one leg out.

Rotate your body toward the bent leg crisscross. Here we go. Switch your legs and twist and twist and twist and twist side to side. Make sure you're breathing. Give me that good pace here. Ten seconds. Five seconds.

And everything comes back in. Okay. Rock your body up. Come seated. We are officially warmed up. Okay. Both of our dumbbells are coming with us. I like to preset them just somewhere where they aren't gonna roll around like the nook of the headrest.

For springs, one red spring feels pretty good for this. Lighter would be one blue. This is for double arm, so lighter will give you less stability, so make your choice accordingly. You can always change once you're in it. Square your body off. Now, we're taking a dumbbell and a loop in both hands.

So you set yourself up. My feet are hanging just off the back edge for a little bit of connection and support. Sholders back abs in. Press your arms back behind you. And resist them back forward.

Start to flow straight back and forward. So when I do this, I imagine I'm standing against a wall, lining my shoulders up, and you were just on your back with those shoulder blocks. So continue that mind body connection, that muscle memory. And for some reason, I imagine I'm pushing my hands through the wall. It's like a jello wall.

So you could think about that. It doesn't change where your shoulders are. And if you're loving that jello analogy, you wanna stick with this, do it. Otherwise, we add on here. Your arms go straight back, hold it there. Hinge your body forward, reach your arms back, back, back, and lift your hips up with control, arms resist forward. So we go arms first, hips down, reach, reach, reach, hips back up, still reaching with the hands, and then arms forward. That's your combination.

Let's flow. Straight down. Right back up and forward. This one feels so purposeful, so connected, lats and traps hugging together, core working, glutes working. The next time you're down there, let's stay down there.

So arms your back hinge your body forward now. Stay there. Straighted arms lower. Straighted arms lift up and down. You're holding that hinge back just moving at your own pace with your arms engazing out just past your head rest.

So watch, you're not talking the chin. You're not looking straight ahead. We're finding that length. Foo. Five more seconds.

Leggs are starting to get a little spicy here as well. Your arms go all the way back, bend at the elbow and kick it back, reach it back, and in, and back, and in ten seconds. Use that breath. Five more seconds. Now, arms go all the way back.

Lower your arms big oval circle out, down and around. It's like we're swimming in the ocean now. Out wide and reach. Five seconds, consistency is what I'm after here. Keep that pace going.

Reverse direction. Go back up and around. And as you circle, shoulder blades stay hugging together. Five more seconds. Everything comes down.

Have a seat. From where you are, just sitting back, arms reach out in front of you, palms face in, catch a little tension, fly open, and close. Open and close. You're lifting up off your heels just a little bit here to stay active with the core. We're getting all these different directions of movement, different angles, So everything we do is about circulation.

It's about proper connection and that full body strengthening. Ten seconds. Just keep it going here. Five more seconds. Give me one more.

Everything comes back in. Those loops come down. Now, one of your dumbbells can either go in that nook of the headrest or just off to the side. Rotate to one side. Face me first if you've got that option. Reach down and grab that loop that's closest to you.

Right in the center, arm out to the side, dumbbell out toward the footbar. Give me a big hug in and open. Now, as we start moving here, this is your diagnostic moment. If you want more range of motion, more resistance, bring yourself closer to your foot bar. If you want more stability, come closer to the shoulder block.

But we're flowing. For time, not reps. This is about you and connecting into your body, your form. Give me ten seconds of this movement. Five more seconds.

Class the dumbbell and the loop together, hold it there, shoulders down. Now, keep that dumbbell in the middle of your chest, rotate from your core over to the footbar and untwist back toward the shoulder block. So that whole unit rotates and it comes back. Going into this oblique activation. Again, arms are working, but I don't want you to think about moving from the arms. It's all lifting up from the pelvic floor, the core.

The entire powerhouse is rotating. Give me one more here. Big twist. Finish back center, bend in. The outside hand closest to the foot bar gets the dumbbell and the loop.

Hold on, freehand, just on your waist, shoulders back. Give me this external rotation out and back across your body. Press and then this should immediately feel hard. This is heavy. If you wanna do this on a lighter spring like a yellow, do it. If you wanna come closer to the shoulder blocks, do it.

The other trick I do with my own body is I'll guide the rope just to kind of make sure I'm not sacrificing my form to press that. Give me ten seconds, see if you can stick with it here. Straight it out. Oh, five more seconds. After your next one, hoo, bring it halfway back.

We're not done. Sholders back, little pulses up, down. Handshake here, lift up, and up. Let's go for eight, seven. Match my pace. Five, four, and three.

Two, and one, bring it down. Close the carriage. Inside hand gets both loop and dumbbell. Rotate your body carefully to face towards your foot bar. So your feet go up against the shoulder block. Get low, that free hand comes down for support, bicep curl in, and out, this is a reverse bicep curl in toward your chest and back. Now as you're doing this, again, think first shoulder square off, And as you extend your arm, think just in line with your body, and then it comes right back in so you don't lose any resistance. You don't close the carriage or whip it back.

It's connected. Now, you could stick with this if this is feeling really good, or we add on. So you give me a curl, serve a platter, bend it back in. Big curl reach, and back in. So again, our theme here working different angles, different resistances. We're working around the body with the upper body here.

One arm to the other arm. Ten more seconds. Punching in from the core, five more seconds. After your next one, bend it and hold it there. Now option to rise this up with control, bicep curl in and down.

By SIP curl in and down. Now, you could keep that bottom hand down on the carriage mat if that was feeling connected. I like to take my free hand in the upright position on my core. So I'm queuing my abs to stay connected opening the chest back. Five more seconds.

Three more seconds. Everything comes down. Feeling that right. Set the loop down, give it a little rollout. We start in the reverse order.

So stay here. Opposite loop comes into your hand, dumbbell into that hand, and we'll start with those biceps. So hinge forward, fingertips down. Extend your arm, and here we go bicep curl in, and down. We're staying low for this first one, setting the form, abs in, shoulders back.

And you might feel better with a flat palm. I like fingertips to help square off my shoulders. 10 like this. So we're not adding on here. We're just focusing in on that movement.

This time under tension. Option to add serve a platter, bend reach, pull it in lower. So it's this big fluid movement, and down, curl press. Using your breath to drive the movement, inhale down, exhale press. And down five seconds. After your next one, bring it down.

Option to stay there or lift it up. Grand finale, bicep curl here. Second side, we fine tune. Imagine you've got one of those Pilates balls between your knees, hug in on that ball, then lift up and back with your shoulders. Ten seconds.

Five seconds. After the next one, reach the arm down, sit back, close the carriage, all the way. Let's turn to the side. So rotate around. Again, adjust your springs if you did at any point. Back to hug a tree, arms are wide shoulders back. Big hugging.

Both arms separate and open. Big hugging and open. So I want you to imagine you've got a dumbbell and a loop in both hands. Find that even connection, that balance, and just think about that. Five more seconds.

Clasp your hands together on the next one. Go for your oblique twist rotate toward the foot bar, untwist back to the shoulder block. Big twist over, and back. So you're doing your form scan here. The dumbbell stays in the middle of your chest, and you're ringing out from your core. And back across ten seconds.

Five seconds. Finish all the way back center, bending. Now that outside hand gets the dumbbell and the loop, Hug into your waist, external rotation out, and back across your body. Straight out, and back. So you're moving at your own pace. I'd rather have you stick with it versus try to go with the pace I'm doing or go too fast. Remember, your free hand can guide that rope, or go up on your shoulder, queuing it back and down ten seconds.

Carving into that shoulder here. Five seconds. Go all the way out halfway back. Give me a handshake here. Go up, down, up, down, tiny little lifts for eight, seven, six, five, four, three, two, and one, bring it down. Roll it out.

Carefully step off to the side. We're not going back to those triceps. So give yourself a minute. Let's get these dumbbells out of the way. Lower your headrest all the way flat.

Dumbbells can go down just for a moment. Lower your foot bar completely down. So everything comes all the way forward and down. For springs. We'll do a couple things to your pulling straps core. One blue is a lighter option.

One red is a heavier option. So make your choice. No, you can always change once you're there. Okay. So setting yourself up, let's go long box on just like so.

So again, one spring, if you've got these safety stoppers, just slide them out of the way. Now, last, but definitely not least, Let's get these ankle weights on. So ankle weights wrap around. Again, you don't need to use them. This is just a little added fun. Plates instructors have a different idea of fun than some people. Mine are ankle weights. Okay.

So you've got those on. Bring yourself around and stand. So you're standing on your platform. Hold on to the middle outside of the box. And lift up, then once you're there, dive down into a plank position.

Shoulders down, you're pushing the box away, glide the box forward, glide the box back, glide the box forward, and hug it back. So as you do this again, we just did so much great work for the upper body. We're getting that connection. Both arms working together, abs working in and up. The next time your arms are in under your shoulders, stay there. Give me a little pike up.

And right back down, hold one shoulder shrug, saw forward, saw back, and combination up, and down, press. So it's a mind body connection, moment. It's also lats, traps. We're getting this hit of circulation and stretch out for the core, the back. Hold it back where it is. Stay there, start to walk your hands forward and lower yourself down, like you're lowering on a surfboard. Hold on to the frame, toes are up, close the carriage. Okay.

Double check. You're in a good spot. I always open my legs as wide as the box to make sure I'm in the center. Then slide my legs back together. Pulling straps. Here we go. Let's get that extension in.

Take your loops to the side of the frame, walk your hands up just above the metal hardware. Sholders down. Start to sweep your arms back, lift your head and chest. And lengthen slowly back forward, lower down. Big, sweet back, lifting up and slowly lower back down.

So good for our bodies. Even if pulling straps isn't your favorite, it's we can't argue it's so good for us. So you work again from the core, shoulders back doesn't have to be a big dramatic movement. It's subtle. It's so connected. Hold your arms back.

Hold your lift. Bend at the elbow, tricep kick back and in. Kick back and in. Sholders hugging together. This is a moment just to fine tune and work that lift the endurance of the extension. On your next when your arms go back and you lower everything. Down.

Slide your hands out to the middle of the loop, open to your t position, shoulders back. Everything goes back, lift your chest. Open wide to the side lower your chest. Give me a couple of these t pulls here. Open wide. Reach back and open wide.

Ten seconds. Five seconds. After your next one, everything lowers down. Take those loops, hook them back. Now, staying where you are. Hold on to the side of the frame. We're gonna walk up and grab your risers.

So walk up, up, up, hold on there and draw your shoulders down. If you don't have risers, just hold the side of your frame. Sholders back, bend your elbows in towards your body, and extend out keeping your shoulders down. So you do a row in and extend out. Now once you feel like you've got this position here lengthening out from the top of your head, start to play with pace pulling in and out. In and out. So that doesn't mean crazy fast. Right? We're still connected.

Still focusing on the shoulders, staying back. This is functional training. So when you reach for something, we don't let those shoulders pull forward. Hold it up on your next one. Meet me there. Go down an inch.

Little pulse is up and up and up. Ten seconds. Tiny little pull in And in five seconds, hold it up on your next one, stay there, and then lower all the way down. Keep holding on to those risers. Hands come on top of your risers. If you're on the frame, hold the front top of the frame.

Shoulders down. Do it again, row it in and out. In and out, we get that slightly different angle on the arms here. It's definitely building. Ten seconds, back of my arms are fiery. Five seconds.

Hold it up on the next one. You know what's coming. Little pulses, up and down. I love my pulses. Those endurance moments.

Ten seconds. Five seconds. Extend out. So this is the good moment. Let those shoulders pull off your back, big stretch. Whoo.

Connect them back down. Hands to the side of the frame. Carefully, walk your way back, watch your toes. Okay. Once you're there, we're almost out of this. Open your legs out as wide as the box. Bend your knees and bring your toes together.

Let your chest just kind of sink down a little bit here. Lift your quads off the box, then staying high with your legs. Open your legs to the corners. Extend out straight legs. Bend and toes touch.

Extend open the legs. Bend and touch the toes. Reach it out and bend in. So we're strengthening the entire backside, not just the upper half, lower half here as well. Ten seconds. Five seconds.

Keep your toes together knees apart. Little pulses going up and up tiny little grasshopper, pulse, and pulse, and pulse. We just practiced shoulders staying down. Keep them connected. Ten seconds.

Five seconds. Hold it up. Open your legs. Extend them out. Bring them together and start to swim your legs. Flutter them up and down.

Up and down. Swim, swim, swim, Ten seconds. Five more seconds. Bring them together. We did it. Okay. Carefully, you could either step off to the side or bring yourself up and back into a child's pose. So child's pose on top, we're standing to the side.

Okay. Meet me in a quadruped on top of your box. Let's keep going with some lower body. Reach down, find one of your loops, and carefully with control, give it a pull if you're on a red, you may wanna go lighter on a blue, but I'll leave that up to you. Give this a little hug and carefully hook one of your feet into the loop. The opposite arm to the loop comes down onto your elbow and forearm fingertips pointing to that rope, leg down, sweep your leg up, and lengthen your leg back down.

So let's start just with this leg sweep up and down. Think control first. Pulling your chest open and proud. We're leaning toward the action, not toward the stable side. So we're really balanced.

Low abs scooping in and up. Ten seconds like this. Straight back and down. Five seconds Big pendulum swing. Bring your leg all the way up.

Hold it up there. Little pulses up and up and up and up ten seconds. Lift and lift five more seconds. Keep it up high, turn out, flex your foot, bend into your elbow, stomp it out, bend it in. Stamp it out.

Bend it in. So you should feel your core punching in and up here. Ten seconds. Five more seconds. Keep that leg out straight. Hold it there. Point your toes, little pulses up, and up, and up, and up final ten seconds. Five more seconds.

Hold it up there and bend in. Okay. Let's take that loop off. Carefully close the carriage. Between sides, reset your body. Give me a cat cow.

Dive your chest open, look straight ahead. Tuck your tailbone under, round out your back. Come neutral. Let's do that other side. So reach down, carefully find your loop, give it a gentle pull, hook it around your foot.

Okay. Once you're there, opposite hand, down to your elbow and forearm. When your leg extends out low, here we go. Straight leg up and straight leg down. Reach it all the way up, and all the way down. So lots of things to practice here.

Second side, you know it's not going to be too long. So think about, again, leaning toward the working side. So the abs are involved. And we're not just dropping down into the stable egg, lengthen out. Look at the top edge of your headrest. So one of the tricks here to finding your balance and keeping your neck from wanting to do something funky.

Hold it up on the next one. Little pulse is up and up and up ten seconds of this. Tiny little lift, five seconds. Hold it up high, flex your foot. Bend and tap towards your tricep, kick it back.

Wide turnout bend stamp. This is where those obliques really start to join the party. Bend it in. Kick it out. Ten seconds. Five seconds. Kick it all the way back point your toes.

Little pulse is up and up and up and up final ten seconds. Five more seconds. Bring it down. Push your way up. Carefully unhook your foot.

Close the carriage. Set that loop down. Okay. Step off to the side. Hold on to the box. Big stretch out.

Bend your knees roll up. Okay. Let's start to get into a core focus, and then we'll finish with more lower body. So, have a seat on your box facing towards your risers. I still have my ankle weights on. So if you wanna take yours off at any point for hip flexors, do it. Otherwise, keep them on.

Slide the loops up above your knees. Once they're up there, slide forward, lie down on your back. Same springs here. If you wanna stick with a lighter blue or heavier red, those are the two good opt for this. Chest up, hands behind your head, legs extend out high diagonal. Draw them in, extend out.

Bend it in, and out. So high diagonal for you means wherever you keep the resistance with the rope. So if you feel like you're losing it, then it's too low, aim a little higher and focus on that scoop in chest up high from the sternum. Keep your knees in on the next one. See my idea about out three inches little talking pulse in, and in, and in ten seconds.

Five seconds. Hold it in, legs up to the ceiling. Take one knee and bend it in so that knee comes towards your nose. Your big toe connects inside your leg. Hold that shape, lower from the bent leg, lift from the bent leg up, down. So you're keeping all that tension in the rope.

The straight leg is not our focus here. Punching into the transverse abs, that deepest layer, and the oblique on this side. Five seconds. Three seconds. Hold it up there.

Both legs up. Other side, bend it in. Lower down that knee and nose are coming toward each other. If you wanna take breaks at any point, take them, because I'm not giving breaks. Ten seconds. Five seconds.

Hold it up on that next one. Both legs up give me a little diamond shape and curl up and down. Up and down. Ten seconds. Five seconds.

Hold it up there straighten your legs. Now you're going to lose resistance with the rope. Lower one leg down and lift it back up. Lower it down. You shouldn't have resistance on that moving leg. Down, end up five seconds. Three seconds.

Other side. Here we go. It's down. End up if you wanna hold on behind the thigh do it. Give me five more seconds. Three more seconds. Leggs up, heels together toes apart. Little curl up and down.

Up and down. Ten seconds. I want you to feel your abs later. Five seconds. Hold it up there. Reach across for one ankle.

Say hi, and you switch over, over. Over. Give me this little criss cross slice. Reach and reach and reach try to match my pace on this over for eight seven six five four three two one. Oh, bring it in. Hardest part of this, rock up come seated, all the way up, roll it out. Whoo. Alright. The party goes on.

Let's keep going with core. Take those loops off, set them back. Step off to the side. Okay. Take your box. Rotate it. We're going for a short box.

So over the shoulder blocks, but before the pegs is where I like to go. But if you like it in front of the shoulder blocks, go for it. Add one red spring on and pull out your safety strap. Now, let's grab both of the dumbbells. Have a seat.

And once you're there, square off facing forward. Reach down and hook both of your feet underneath. That safety strap, I'm keeping my ankle weights on for what's coming in the future, but if that's uncomfortable, take them off, put them back on later. Palms reach out in front of you. Round yourself back, hold it there, give me a little reaching curl up and down, up and down. So we did all that great work earlier to practice the shoulders sing down from that true connected place So find that muscle memory here.

Five more seconds to these little connected reaches. Now bring it down lower, bigger curl, up with a bicep curl, and down. Big round up, and down. Curl it up, and down. 10 in to the abs. Curle, punch the core in. Give me one more. Bring it down low.

Palms face in. One dumbbell goes on top of the other. Twist toward the bottom dumbbell. Now lower down and up. Down and up. So we're working the endurance of the arms, wrapping into the abs, the obliques. On your next one, you come up halfway, hold it there tiny slice back.

And twist and twist. My hips are squared and even. It's only upper body ringing out. Five seconds. Hold it there. Switch the stack of the dumbbells.

Twist the opposite direction and go down and up. Down, and up ten seconds. Feed are pressing out into that safety strap. Keep the hips square. Hold it halfway up on the next one.

Slice it back. Little twists and twist and twist ten seconds, five seconds, and then bring yourself center, uncross the dumbbells round it forward. One of the dumbbells goes away. Set it down carefully in front of your box, Take one foot out, we turn for side sit ups. Again, face me first if you have that option with your setup. Lock your foot in, bottom hand, comes onto your headrest, lengthen out. Top hand has the dumbbell, and it rests on top of your leg.

Start to bend your bottom arm and lengthen back up. Give me a couple of those. Feels so good to stretch into those little muscles between the ribs. The intercostals lengthening out, we're setting our form, our connection. Now, you could stick with this because it feels really nice. Or bottom hand comes up behind your head, gliding up, and down, use this dumbbell as a guide to trace up your leg towards your knee and right back down.

Now, you could stick with that, or you progress it by lifting that arm up, and pulling that shoulder down your back. We have just one more portion of this. You could stick with this, or you rotate to that arm and bring it down. Twist up and down ten seconds left of this. Five more seconds. After your next one, hold it there for four, hold for three, grow taller two, and one bottom hand down, dumbbell comes onto your head rest, walk your hands up, big stretch.

Reaching up the frame. Start to make your way back up. Bring yourself all the way up. Let's do the other side. So swap it, opposite foot comes in, face the other direction.

And let's match that exactly. So whatever you did on that first side, I want you to match it on the second. Take your top arm on top of your body, bend your bottom arm stretch, keep the bottom hand down lengthen up. So we'll start with our same progressions and wherever you were, you stick with that one. Or join me for the additional ones.

Okay. So option number two, that bottom hand comes up. Here we go down and glide up and down your body. Reach and down. Stick with that or reach up at that angle straight up to the ceiling and down.

Up and down. Option to stick with this or add rotation, twist up and bring it down. Big rotate, untwists, keep the hip stacked and still, and you have ten more seconds over and back. Five more seconds. Last one, and you bring it down, dumbbell to the head rest, walk your hands up the frame, big stretch out. Make your way slowly back up, grab the dumbbell, and step off to the side. Okay. We're feeling good.

Let's get rid of these dumbbells. Set them down somewhere where you won't step on them and get rid of your box. We are done with your box. Bring it back behind the reformer. Okay. Bringing it back.

We finish with a side lying legwork. So a headdress lifts up. If you like a pillow for side lying work, grab it, set it on. First Springs, one red spring. I love an ankle weight for this.

So I'm keeping my ankle weights on. Let's get right into it. Lie on your side. Again, face me first if you can, just so you can kinda do this with me. Slide your hips toward the back edge.

Take this front loop. And bring it above your top arch. Once you're there, extend your leg out and bend it in. Let's start with that single leg squat straight out and in. So in this workout, we moved all around the body.

We already did footwork and bridge, getting that strength, that power. I want you to still think about that strength and power, but do it from this point of connected form, those hips are stacked. We're getting elongation, we're getting circulation, and we're sticking with it. Through all the different little variations we'll do on each side here. On your next one, bring it in halfway.

Hold it there. Little stamping kick out in, out and in similar to what we did with our core work, our looped core work on the box. We did full range into little tucking pulses. We get that endurance. No break from the spring.

Five seconds. Keep it bent in on your next one. That rope should be about the middle of your knee, circle up back and around. Up back and around. And as you do this, you will lose the connection of the rope. That's not your biggest priority.

That's just showing you if you're trying to turn out or dipping down. Right? So we keep it as connected as we can. And on your next one, change direction. Go back lift up and around. Back lift up and around. Broken leg circles really gets you into that hamstring glute connection.

Ten seconds. Five seconds. Now extend your leg all the way out straight, strong leg, sweep that leg forward towards your nose, lengthen it back towards your hip. As you reach forward, then keep drawing back in opposition, little softness behind your knee, so it's all hamstring, back of the leg reaches. Forward, and back.

Give me one more, bring it forward, and bring it just halfway back. Hold it there. Stretch out again. Now without moving the carriage, lower that leg, lift it up, lower down. Lift it up, lower down. This is about the pace I'm going.

So match me as best you can here and give me ten seconds. Five more seconds. Bring it down halfway. Now same set but tiny. Forward two inches, back two inches.

Forward and back. It's that stop start that really gets you in there. You should feel this work from burning. Ten seconds. Forward and back. Five more seconds.

Bring it back halfway. Hold it there. Tiny lift. Two inches up. Two inches down. Lift up. Down, up, down, up, down 10. Five more seconds.

Hold it where it is. Now turn that foot out. Flex your leg, flex your foot, bend in, and extend it out. You bend in, drive it out. Again, when we turn out, we love to roll back. Don't let that happen today.

Stack your hips and let this rope come inside your inner thigh. It's like an inner thigh suspender here. Bring it in. Drive it out. Bring it in.

And out last time, bring it in. Hold little kick out. And out ten seconds. Press and press five seconds. Now kick all the way out. Whoo, lift it up. Catch the loop, stretch. Whatever that looks like maybe you pull the leg forward.

Unhook your foot, close the carriage, set it back. Second side, here we go. Flip it over. Lie on your side. Hips almost to the back edge. Reach in front. Get that loop and hook it over your top arch.

Here we go. Kick it out and bend in. So as soon as you're there, you are moving. Drive it out right into that glute hamstring connection. And you are almost done with this workout. So as you go through this, give me all that connection. You put so much great work in today.

So we bring it all the way to the end. Bend in. Drive out. And in last one, reach it out. Bring it halfway in.

Little stamping kick out. And out. Tiny and controlled. Again, practice that rope staying just in front of the knee. Ten seconds.

Five seconds. Hold the bent leg shape and circle forward up back and around. Forward up and back. And the rope, the aim is to keep it in front of the knee. It does not have to be perfect.

That's just a guide for your body. Ten seconds. Five seconds. Changing direction, go back lift up and around. Back lift up and around.

Ten seconds. Five more seconds. Finish one more circle for me, and then extend your leg out straight, point your toes, sweep your straight leg forward, sweep your straight leg back. Langthen forward, your hip pulls back in opposition and it's hamstring, moving the weight of the carriage. Ten seconds. Five seconds.

Bring your leg back halfway. Hold it there. Do your check, stretch out longer. Don't move the carriage lower and lift that leg up and down. Up and down.

So we're wrapping and we're isolating into that corner pocket of the glute, the medius here. Five seconds. Bring it down halfway, hold it there. Forward two inches, back two inches. It's front, back, forward, and back.

Double check. You're not locking out that knee for me. Little softness ten seconds. Whoo. Five seconds. Bring it back halfway.

Hold it there. Little pulse go up two inches down. Lift and lift and lift to a shoulder roll back. Abs in, maybe get a little longer with that leg ten seconds, up and up and up five more seconds. Hold it where it is, turn your leg out, flex your foot, bend it in, stamp it out, and bend ins.

We're wearing that inner thigh suspender here stacking the hips and driving from the glute, bending in ten seconds, reach, and in. Drive it out. And in five seconds, finish by going all the way out halfway in little stamping kick. And kick. Don't do this from the knee or the heel. It's that glute powering the movement.

Ten seconds. Five more seconds. Extend your leg all the way out. Point your toes, stretch. Lift your leg up.

Maybe stretch up to the ceiling. Maybe stretch forward to your nose. Carefully unhook your foot, close the carriage and set that loop back. Bring yourself up, turn and face me, anchoring your feet down. Let's stretch that out.

Take one heel, cross it over your thigh, flex the foot you crossed, square off, fingertips down, and just round forward. Take a moment there. Roll yourself up. And switch legs. Bring that leg down. Other leg comes up again, flex your foot.

If you want to take off your ankle weights now, do it. Lift up, lean forward round over. So we're getting right into that corner of the glute. See all that good work we just did. Roll it up, uncross your leg, and just sit tall for me.

Take one arm, lift it up over your head. Tilt your ear to your shoulder. Now, take that free hand on to your chest, pull the skin of your chest down, and jut your chin forward to me, or forward in front of you. And bring it all the way back up. Let's do the other side.

Other arm comes up. Other hand on your chest, tilt your ear down, jut your chin forward, and pull the skin of your chest down. We did all that upper body work. We're stretching out the muscles, in the neck, the SCM, It's a great stretch to do at your desk. Bring yourself all the way up.

Arms down. Give me a big shoulder roll up back and down. And my friend, you are done with that workout. We got all the spots You put in so much great work today. So thank you so much for working out with me. It's an honor to have you join me.

I will see you for the next workout.